Tom Kerridge serves up a second helping of mouthwatering dishes from his brilliant new Dopamine Diet book
Simple, classic and very low in carbs, this is one of my all-time favourite desserts
Simple, classic and very low in carbs, this is one of my all-time favourite desserts. In fact, this recipe is a version of the one we serve at my pub in Marlow, The Hand and Flowers, adapted to use the sugar replacements I’ve found so useful.
Inulin is the only sugar substitute I’ve found that caramelises and sets like sugar, making it perfect for theglaze on this classic dessert.
Carb count: 3g per person
Serves 6
- 750ml (1¼pt) double cream
- 2 vanilla pods, split lengthways
- 4 large free-range eggs
- 20g (¾oz) erythritol
- 6tbsp inulin to glaze
Put the cream and vanilla pods into a heavy-based saucepan and bring just to the boil. Take the pan off the heat and leave to stand for 30 minutes. Bring the infused cream back up to a simmer.
Meanwhile, in a bowl, whisk the eggs and erythritol together to combine. Pour the hot vanilla cream over, whisking as you do so, then pour the vanilla custard back into the rinsed-out saucepan.
Cook the custard, stirring constantly with a wooden spoon, over a medium-low heat until it thickens enough to lightly coat the back of the spoon; it should register 87°C on a cook’s thermometer, if you have one.
Pass the custard through a fine sieve into a bowl and leave to cool for 20 minutes. Once cooled, scrape into a blender and blitz for 20 seconds – this will give it a glossy finish.
Divide the mixture between 6 ramekins or similar heatproof serving dishes. Refrigerate for at least 4 hours, or overnight, to set. When you’re ready to serve, sprinkle the inulin on top of the set custards in an even layer.
Using a cook’s blowtorch, caramelise the inulin until it forms a deep, caramel crust (or place briefly under a preheated very hot grill). Leave for a minute or so to allowthe glaze to set before serving.
Recipes adapted from Tom Kerridge’s Dopamine Diet: My Low-Carb, Stay-Happy Way To Lose Weight, published by Absolute Press, £20. To order a copy for £15, visit mailbookshop.co.uk or call 0844 571 0640, p&p free on orders over £15. Offer valid until 4 February 2017. Photography © Cristian Barnett
WHAT IS THE DOPAMINE DIET ?
Dopamine is known as ‘the happiness hormone’, a chemical released in our brains when we experience a pleasurable sensation – whether from food, laughter, sex, alcohol or gambling.
Our bodies create it by breaking down an amino acid called tyrosine, which can be obtained from lots of foods. These recipes are low in carbohydrates but high in tyrosine to boost dopamine levels – so you’ll enjoy eating them. Many are also high in protein, which helps you feel fuller for longer.
A typical low-carb diet has a carbohydrate intake of less than 100g a day, though I aim to have less than 90g. The net carb counts given with these recipes indicate the total carbohydrate count in a serving of food after you’ve deducted the fibre content and any sugar alcohols.
The net carb value has a significant impact on your blood sugar levels – and it is the reduction in those that ultimately causes your body to burn stored fat for energy.
WHAT TO HAVE FOR BREAKFAST
When you ditch the habit of tucking into a bowl of cereal or a couple of slices of toast, it can be a challenge to come up with easy low-carb alternatives. Here are some of the things that work for me:
- Plain wholemilk yoghurt,sometimes with fruit.
- A full, cooked breakfast if I’vegot the time.
- An omelette, either hot or cold.
- Cold sausages and some good,hot mustard. If I’m cookingsausages for dinner, I do a fewextra to have for breakfast thenext morning.
- A Turkish-style breakfast of salami,cheese and olives (below) – andadd a boiled egg if you like.
- Some slices ofavocado withsmoked salmonand a squeezeof lemon.
PICK ME UPS
Like lots of you, I’m on the go all of the time. With my job and way of life I’m active, at work and doing things for 16-18 hours a day. Naturally, at times I find myself tired and in search of a pick-me-up. With my new regime, I’ve had to make an adjustment as to what that can be. It might be something as simple as a bit of leftover roast meat or a quick omelette. Other times, I reach for something instant to get me through. These are the things that work for me when I need a boost – they might work for you too!
Coffee At the start of this journey, I looked at low-carb diets which stressed the importance of eliminating caffeine, but I was mad about caffeine and I still am. Caffeine can deplete dopamine, so it isn’t to be recommended, but I love my coffee! It’s a stimulant and helps keep me awake. I’ve included it in my regime and still lost weight, so you don’t have to step away from the espresso machine.
Chocolate Before I embarked on this regime, I never thought I had a sweet tooth. Once I gave up alcohol though, my body started to crave the sugar it was missing from booze and I found I needed to balance that out. I was avoiding cakes and desserts, so I started to reach for a bar of chocolate when the cravings struck. I realised quickly that this wasn’t good. If I had to have chocolate, I made sure it was the best quality I could find, at least 70 per cent cocoa solids. It’s low in carbohydrate but still feels like a treat. Eventually, those cravings subside so I find I reach less and less for a bar of chocolate, but I do allow myself the odd square now and again.
Fruit This has become a high-priority food for me. I know that fruits are quite high in sugar, and some low-carb diets severely restrict their consumption, but they feel like a healthy treat. And at the beginning at least, not a day went by without me grabbing a handful of grapes. I’ve also developed a love of apples, enjoying their crunch and flavour. It’s a bonus that some of the fruits lowest in carbohydrates – berries for example, at only 6g per 100g – are rich in antioxidants.
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